Sad with my progress ...

[BlackWidow]

Hi guys,

I am 25 years old starting about 8 months ago... I've been training as hard as possible but with litle progress.

My coach - as I think - is an idiot... I read some of your articles and I think I am kind of overtraining... I will tell you

Bench : 23 sets
Shoulders : 24 sets
Bi's : 15 sets
Tri's : 13 sets

Can you tell me the right number of sets for each group of muscles ???

I am taking no steroids only protien, creatine and multi.

I am looking for size ( bulking ).

But please try to explain it simply coz my native tounge isn't English....

Thanx

[rafael]

its rather hard to specify an exact number of a given excersize...due to the amount of different factors associated. What works for one..wont work for another...but dont worry...there is a light @ the end of the tunnel.. for starters...i think 23 sets for bench is rather alot..lol i mean...how many reps per set..what weight? is this till failure on EACH set? ...And are they all one excersize...or what...give us something more to work on..and we will try to help as best as we can lol

[perfectbeast2001]

I would say that looks like too many sets. I would go for 16 sets for large bodypart (chest.back,shoulders) and 9 sets for bis,tris ect. Even more important is your diet, what does it look like?

[Undecided09]

I would like to see your whole routine, exact exercises, sets...your diet, exact meals and foods...and your supplementation...

[BlackWidow]

OK, I will try to reply all your questions.

First, I workout 4 times a week like that :

1st : Bench
2nd : Whole arm
3rd : Shoulders
4th : Back

Note : Dumbell weight is of both dumbells.

The sets are varying of course.. I only gave you the total number....

1 ) Bench :
1- Barbell bench press : 4 sets the 1st warming up 15 reps ( 130 lbs. ) then 3 sets of wieghts inceasing 40 lbs. at the 2nd and then 20 lbs. each ( reaching maximum of 210 lbs. ).
2- Barbell incline bench press : The same. ( With maximum less by 20 lbs. but the same technique ).
3- Dumbelle bench press : 3 sets ( 100 lbs. ).
4- Dumbell incline bench press : 3 sets ( 100 lbs. ).
5- Machine press ( I don't exactly know the name ) : 3 sets.
6- Butterfly : 3 sets.
7- Dumbell pullover : 3 sets ( 60 lbs. ).

2 ) Bi's :
1- Barbell curl : 5 sets with the 1st warming up ( 20 lbs. without the bar ) then 4 sets weights increasing by 10 lbs. each ( reaching maximum of 80 lbs. without the bar ). Note: I do it with that zigzag bar.
2- Dumbell alternate curl : 3 sets ( 60 lbs. ).
3- Seated dumbell curl : 3 sets ( 50 lbs. ).
4- Concentration curl : 3 sets ( 25 lbs. ).
5- Machine preacher curl : 3 sets.

3 ) Tri's :
1- Lying EZ barbell triceps press : 4 sets the 1st warming up ( 20 lbs. ) then increasing reaching maximum of 50 lbs.
2- One arm pronated dumbell extension : 3sets ( 30 lbs. ).
3- A machine I dunno it's name : 3 sets.
4- Standing dumbell triceps extension : 3 sets ( 40 lbs. ).

[JohnboyF]

Bench is not a body part...

BUT 7 excerices for chest... wow yea your over-training simply.

but how is your diet?

[BlackWidow]

4 ) Shoulders :
1- Barbell shoulder press : 3 sets infront my neck and another 3 back.
2- Bent over dumbell rear deltoid raise with head on bench ( twisted hands ) : 3 sets.
3- Dumbell shoulder press : 3 sets.
4- Front dumbell raise : 3 sets. ( Not done these days coz I have an injury ).
5- Seated bent over rear deltoid raise : 3 sets.
6- Seated dumbell press : 3 sets.

5 ) Back :
1- Cable pulldown : 3 sets medium grip infront of my neck - 3 sets wide grip to back of my neck and 2 sets close grip to back of my neck.
2- Incline bench pull : 4 sets.
3- Bent over 2 dumbell row with palms in : 3 sets.
4- One arm dumbell row : 3 sets.
5- Seated cable rows : 3 sets.
6- Bent over one arm long row : 3 sets.

Sorry for being lazy mentioning the wieghts coz we are here using kgs. so I find it hard calculating them in that mental satate of mine right now .....

[BlackWidow]

My diet man ....

4 meals per day with high amounts of protien and also of carbs and fats
I eat whatever you can imagine....

[BlackWidow]

Supplements :

ON's whey protien
Animal pak
GNC creatine

[BlackWidow]

Sorry, I forgot to mention in my diet : besides the 4 meals I take 2 protien shakes per day ( The one is 2 scoops ).

[JohnboyF]

4 meals consisiting of what? ?

what are your coaches goals... but you are over training badly

Can you post a sample days diet?

[BlackWidow]

Sorry Faiz .. I told you my native tongue isn't English so it's hard for me to tell about food stuff I am taking but the one thing I am sure about it contains all I need for bulking ( By the way I am a doctor ).

I will try to figure it out and tell you late .. ok ???

Now, you said I am over training , right ??
Could you tell me how could I stop it ???

[BlackWidow]

Hey, any ideas ??

Bump

[MuscleScience]

Read this thread, its some of the most complete and recent knowledge on training.
Critical review of current Resistance training methods